Lunch Break

December 04, 2007

If you're in a crunch for time, a calorie-burning routine that combines brief bouts of cardio and multimuscle strength is for you. In the first of a two-part series, fitness instructor Tina Gee demonstrates quick exercises you can perform during your lunch break.

[ ATLANTA JOURNAL-CONSTITUTION ]

Tricep dip

Begin with your hands behind you on the edge of a step, legs straight and feet on the floor. With elbows close to your body and back straight, lower your torso until elbows are at roughly a 90-degree angle and shoulders are slightly stretched. Push your body up in the same posture to starting position. Do 20 times.

Step up

Standing tall behind a step, step up with one foot and press your heel onto the elevated surface. Straighten your leg as you land on the step and transfer your weight to the other leg. Step down and repeat with the same leg for 15 repetitions. Switch leg for another 15 repetitions.

Wall push-up

Place hands slightly wider than shoulder width apart. Walk your feet back behind you so you can straighten out your body from your shoulders to ankles. Lower yourself slowly until your chest barely touches the edge of the wall; keep your abs braced. Slowly lift back up to starting position to complete one repetition.

Stand up

Sit on a step or low border wall with feet on the floor. Tighten your abs as you stand and lift yourself up to a standing position. Lower yourself back down to a seated position to complete. Do 3 sets of 10. Use hand weights for arm strengthening.

Do it right

--If time is a factor, learn to break up your workout into two or three 10- to 15-minute workouts throughout the day.

--Try to have some fun, fast-tempo music. It can help pick you up when you're dragging.

--Take photos of yourself before you start, after two weeks and at month's end. It's motivating to see your body change.

-- Outline your specific goals. It's easy to want to shed a few pounds and tone your tummy and thighs, but you need to dedicate yourself to specific goals. Write them down.

-- Have a plan of action. Along with your weight goals, write down plans such as training with weights and doing cardio three days a week.

-- Create a food journal. Write down everything you eat and when. We slip so many things past our lips without even thinking, and then wonder why we can't lose weight. Writing every-thing down will give you a sense of where you need to be more disciplined.